CrossFit WOD

Monday 5.6.19

Three Danes CrossFit – CrossFit


WOD

6 RFT

5 Deadlifts 225#/ 155#

5 Strict HSPU

25 Double Unders

then:

3 RFT

1k Bike

15 Toes To Bar

Warm-up

2 Rounds

1 Minute Bike

20 Overhead Squats 45#/ 35#

1 Minute Bike

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Front Rack Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Frog Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Weightlifting

Snatch (12 reps @75-80%)

Complete one rep every 45 seconds for 9 minutes

WOD

Metcon (Time)

6 RFT

5 Deadlifts 225#/ 155#

5 Strict HSPU

25 Double Unders

Metcon (Time)

3 RFT

1k Bike

15 Toes To Bar